Warm-up

Warming up helps improve performance and is a great step towards preventing injury. It does this by preparing the body for physical activity, preventing a rapid increase in blood pressure, improving blood flow to the heart, increasing muscle temperature and making muscles more pliable.

A good warm-up consists of:

• Aerobic exercise: Easy exercise such as walking, jogging and cycling continuously for 5-10 minutes
• Stretching: Dynamic stretching is best for warming up and involves moving your limbs through a range of motion. For examples of dynamic stretches please refer to the NetballSmart resources.
• Sport-specific exercises: When warming up for Netball be sure to include some of the exercises specific to the sport such as; short sprints, shuttle runs, quick changes of direction, shooting drills and defensive exercises with a partner.

Cool-down

A good cool-down should consist of:

• Light aerobic exercise: This low-intensity exercise should last for 5-15 minutes and include activity such as slow jogging to a walk.
• Hydration: As soon as the cool-down starts, hydration should begin. Rehydrating is important to replace fluids that have been lost during the game/training.
• Static stretching and low level dynamic stretches: Stretching after exercise may reduce the risk of injuries happening and may promote flexibility.  (See NetballSmart resources – link below).
• Nutrition: it is important to eat appropriate food after exercise to replace energy and assist with muscle repair. Note that athletes can begin eating recovery food while stretching.
• Injury assessment and management. Ensuring athletes receive the appropriate treatment for any injury they may have sustained is an important part of recovery. For a copy of the NetballSmart injury reporting form please click here.

For more information on warming up, cooling down and stretching please see any of the NetballSmart resources;

• NetballSmart for Coaches Booklet
• NetballSmart for Umpires Booklet
• NetballSmart wallet card
• NetballSmart posters

Access original website content via this link: http://www.mynetball.co.nz/netball-smart/fitness-injury-prevention/2107-warm-up-cool-down-and-stretch.html

The content on this website is provided by third parties and does not necessarily represent the views of Netball New Zealand or Netball Wellington Centre. NetballSmart will endeavour to keep the content on the website up to date and accurate, but does not warrant or represent to you or any other person that such content is accurate or up to date at all times.